GROUP TRAINING PROGRAMMES

Live in Lab or accessible Online from home. Guaranteed to transform your cycling performance.

UPCOMING PROGRAMMES


ftp accelerator

Our 8 week FTP Accelerator is designed to help cyclists improve their overall strength, threshold power and cardiovascular fitness. Each live and progressive coach led training session will build your muscular endurance and anaerobic strength so you become a stronger, faster cyclist.

Starts: 10th January 2022

Focus:  Kick start your 2022 training by building your strength and endurance.

 
WHY WILL I SEE RESULTS WITH THESE PROGRAMMES?
We guarantee you'll work harder and smarter in our LIVE coach led, motivational environment and get results. Here is why:

Coach led
sessions

Each LIVE session is lead by an experienced British Cycling coach (and competitive cyclist), providing live feedback on your performance and giving you valuable insights and ways to improve in real time.


ACCURATE
INTERVAL DATA

 We use training software that allows you to monitor your real time power or power to weight data during timed intervals within a session. This enables you to accurately track your progress by setting precise training benchmarks to maintain and improve upon. 

IMPROVED POWER OUTPUT

Training on your own is hard!

Our clients consistently say that when training with other competitive riders and being pushed and motivated by our coaches, they produce at least 20% more power.


Learn from FELLOW RIDERS

Everyone benefits from the team spirit, encouragement and support of a great community.







 "I went up 30 watts and improved my FTP from 227 to 257 which was past my stretched target. I put on leg muscle and felt certainly fitter over these dark Jan & Feb cold months. The best thing about the programme is Togo invests in you and wants you to get better. He cares and then you start caring too”

TOM HILL 

FREQUENTLY ASKED QUESTIONS

For In-Lab Access:
For each session at the Njinga Lab you will need to bring with you: A sweat towel, A water bottle - Ideally with electrolytes in, comfortable cycling clothes, a heart rate monitor (if you have one) and cycling shoes. 


For Online Access:

An indoor trainer (All require a road bike to connect; some work with the rear wheel in and others work on a drive train system without rear wheel. Examples include Wahoo Kickr, Tacx Neo, Elite Suito. Alternatively you can complete the remote sessions on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer and Wahoo Indoor bike, etc. 


You will also need a laptop or tablet to download the remote software and to run Zoom software off, ANT+ receiver, comfortable cycling kit, water bottle, heart rate strap and a sweat towel. 

The Wattbikes have Look Keo pedals, Shimano SPD MTB pedals and also cages for normal trainers. If you have different cleats, we will allow you to change the pedals for a 1-1 session. Check out images below if you are unsure what cleats you have.

We have introduced a number of new procedures as our number 1 priority is to make sure you and your fellow riders are kept as Covid-19 safe as possible.  

We are following all the guidelines that have been put in place by our Governing body UK ACTIVE. We do please ask everyone attending a session at the Njinga Lab to read our Covid-19 Protocols carefully so you understand what you need to do when attending The Lab. 

If you have a coded heart rate monitor we recommend that you bring it with you. We work with Polar, Garmin, Suunto and other ANT+ straps. If you have a Garmin or ANT+ strap you will need to know your unique HR code. To access this on your watch or bike computer, go into settings under heart rate and look for sensor details to get your unique HR code. This code will be needed to identify your HR amongst all the other riders. Don't panic if you can't find it, we'll help you but you must arrive at 10 minutes before the session.

For In Lab Sessions
Please don't arrive more than 10 minutes before a session - We won't be able to let you in unfortunately due to our Covid-19 Protocols.

If it is your first session we ask that you arrive the full 10 minutes before your session is due to start so you can be introduced to the Wattbike and be fully set up. Once you have been set up for the first time you will only need to arrive 5 minutes before the session starts to ensure you have time to set up your own bike so the session can start on time.

For Online Sessions
For online sessions we recommend you access the software 5 minutes before the session is about to start. As a reminder to do this you will need to click the 'Live' icon at the bottom of the Spivi Home Software screen and then you should see a link to join the Njinga session. If nothing is showing on your screen, make sure you're correctly booked into a session. 

FTP stands for Functional Threshold Power and is a measure of your current fitness levels.

Whether you are a beginner cyclist or experienced rider you will all be able to benefit from a FTP test. The FTP test will allow you to establish your training zones for your heart rate and power. You will then be able to use these power zones during your indoor sessions to ensure you are training at the correct intensity and ensure that you are pushing yourself to the right limits.

The test itself is 20 minutes with a structured warm up carried out before. 

Our 8 week Programmes are suitable for riders of all levels interested in improving their endurance and fitness in a structured and progressive environment. 

This programme has been designed to finish in 8 weeks. No credits will be available past the 8 weeks so please make sure you attend all your sessions or use your floating credits for the sessions you miss, before the end of the programme.

After you complete your test we will send you a detailed report with your new training zones for heart rate and power, your new FTP score and other key pieces of data including power to weight and cadence.

There will be approximately 2 x 60 minute on bike training and an optional 2 x 20 minutes post ride stretches a week. The premium package has extra features including an additional 1 x 45 minute live remote coach led deep tissue stretch session a week and a 30 day Core Challenge for Cyclists (a recorded programme that is 7 x 15 minute sessions a week. Plus a bi-weekly Group Coach Catch Up and Q&A for 15 minutes.

We have changing facilities at the lab but unfortunately we don’t have any shower facilities. Therefore if you plan to sweat, and we hope you do, pack a towel to freshen up afterwards.

However due to our current Covid-19 Protocols we have in place our changing rooms are unfortunately out of action at the moment. We ask that you please arrive in your training kit ready to train. We have added extra hooks around The Lab and near your bike stations to hang up coats and other extra layers.

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100%* of your money back. No strings attached.

No problem. We have storage for your bike at the lab whilst you train.

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